Monday – Easy/Off

Tuesday – Easy

Wednesday – Hard

Thursday – Easy

Friday – Medium

Saturday – Hard

Sunday – Off / Easy 

Beginner:  Off
Intermediate:  Off
Distance:  Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite:  Off
Alternate:  Bike – Warmup; 30 minutes; Cooldown; Stretch